Tag Archives: nutrition breakthroughs

How to Find the Right Foods for Your Health and Lifestyle

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right foodsHow to Find the Right Foods for Your Health and Lifestyle

The foods you choose each day have a direct impact on how you feel, your energy levels, and even how well you sleep. With so many diets and food trends, the key is to focus on balance and personalization.

The right foods for your health and lifestyle are the ones that nourish your body, fit into your daily routine, and leave you feeling better—not worse.

The Foundation: Carbohydrates, Proteins, and Fats

Carbohydrates, proteins, and fats are the three main nutrients your body relies on for energy and repair. Choosing the right sources makes a big difference.

  • Healthy carbohydrates include brown rice, potatoes, oats, quinoa, sweet potatoes, beans, and fresh fruits. These provide steady energy and important fiber to support digestion.
  • Healthy proteins such as salmon and other fish, meat, chicken, turkey, eggs, natural cheeses, and Greek yogurt, help to build muscle, keep you full longer, and stabilize blood sugar.
  • Healthy fats like avocado, olive oil, coconut oil, pumpkin seeds, sunflower seeds, and all types of nuts, are essential for brain health and hormone balance.

Adding these foods to your meals, one at a time, or eating them separately, can help you notice how each affects your energy and mood. A food journal is a useful tool to track which foods leave you feeling satisfied and which may reduce your energy.

Diet and Sleep: Calcium and Magnesium

What you eat can also affect your sleep. Calcium helps the brain produce melatonin, the hormone that regulates sleep, while magnesium calms the nervous system and supports deeper rest. Foods like spinach, pumpkin seeds, almonds, yogurt, and kefir are excellent sources. To see what works best for you, introduce one calcium-rich or magnesium-rich food at a time and record how it impacts your sleep in a journal. Supplements of these minerals can also be used, but its best to stick to a 2 to 1 ratio, meaning twice as much calcium as magnesium.

Matching Your Diet to Your Lifestyle

Your daily schedule often determines how easy it is to eat well. For those with busy lifestyles, portable whole-food snacks can prevent energy crashes and poor choices. Good options include a banana with almond butter, apple slices with cheese, carrot sticks with hummus, or a handful of cashews or almonds. These balance protein, fiber, and healthy fats to keep energy steady.

Foods That Help or Hurt Energy

Everyone’s body responds differently to foods, which is why journaling is so valuable. Many people feel energized with colorful fruits and vegetables, lean proteins, and slow-digesting carbs like oats or brown rice. In contrast, sugary drinks, fried fast food, bakery items, and too much caffeine or alcohol often leave people sluggish or restless.

Putting It All Together

The best diet isn’t about strict rules but about learning which foods truly work for you. By balancing carbohydrates, proteins, and fats, eating sleep-supportive minerals, keeping whole-food snacks on hand, and limiting energy-draining foods, you can design a way of eating that fits your lifestyle and helps you achieve the greatest health possible!

This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.

References

Walking Benefits: It Increases Creativity and Happiness per Study

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walking benefitsWalking benefits our health in many positive ways!  It increases “endorphins” which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and also reduce stress and increase well-being.

A recent study from Stanford University found that a person’s creative thinking and ideas improve while they are walking and just afterwards. The researchers discovered that whether one walks outdoors or indoors, it equally boosted creative ideas and and invigoration.

Compared to those who did more sitting, those who walked had significantly higher creativity and imagination levels.

Other studies show that walking can increase energy, strengthen the heart, relax stiff joints, boost one’s immunity, create better muscle tone in the legs, and also burn calories.

When we walk, the body’s lung capacity increases and oxygen is better provided to all the tissues; one’s digestion and metabolism improves; and circulation is increased in the eyes, which can prevent eye diseases and improve vision.

Regarding a sounder, deeper sleep resulting from taking walks, studies at the University of Arizona have found that walking more than six blocks a day at a normal pace significantly improves sleep at night. Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern.

For those of us who work in an office, its important to stand up and stretch and take breaks to walk around a bit at least once an hour to keep things moving and maintain good health in the body

These walking breaks are important for muscle and bone health, as well as for the heart and other organs. Better yet, go outside and get a new, refreshing view of things before settling back down to work.

This health news is provided by Nutrition by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy.

***** L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and I can sleep through the whole night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is this helps alleviate my chronic fatigue and aches and pains.”

Wishing you some joyous creativity in your walks and some great sleep!

Home Remedies for Veins – Best Foods to Calm Swollen Veins

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home remedies for veinsHome Remedies for Veins – Best Foods to Calm Swollen Veins

If you’ve ever felt like your legs are heavy, tight, or ballooning during a hot day, you’re not alone.

Swollen veins – especially in the legs- are a common issue that can flare up from heat, standing for long periods, poor circulation, or chronic conditions like varicose veins and chronic venous insufficiency.

While compression socks and elevation can help, what you eat can actually play a powerful role in calming those inflamed blood vessels. Let’s dive into the tastiest, science-backed foods that support healthy veins and reduce swelling.

1. Berries – Nature’s Tiny Anti-Inflammatories

Berries like blueberries, strawberries, and blackberries are packed with flavonoids –natural plant chemicals that help reduce inflammation and improve blood vessel strength. A 2016 review in Nutrients found that flavonoid-rich foods enhance blood flow and reduce leg swelling.

Plus, they’re full of antioxidants, compounds that protect your cells from damage caused by stress, heat, or injury. Antioxidants = the superheroes of your bloodstream.

Snack tip: Toss them into a smoothie, yogurt, or just eat them straight!

2. Leafy Greens – Full of Healthy Magnesium

Spinach, kale, and Swiss chard are loaded with magnesium, a mineral that helps veins relax and blood circulate freely. Low magnesium levels have been linked to poor vein health and increased swelling.

These greens also pack vitamin C, which helps your body make collagen — a protein that strengthens vein walls.

Food Tip: Throw a handful in your eggs, soup, or smoothie.

3. Citrus Fruits – Vitamin C for the Win

Oranges, grapefruits, and lemons are citrus superstars bursting with vitamin C and more flavonoids. A 2014 study published in Phytotherapy Research showed that citrus flavonoids helped improve circulation and reduce pain and swelling in patients with chronic venous disease.

Simple fix: Squeeze lemon into your water or add orange slices to your salad.

4. Fatty Fish – Omega-3s to the Rescue

Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which reduce inflammation and improve blood flow. A study in The Journal of Nutrition found that people who ate more omega-3s had healthier, more elastic veins.

Try this: Aim for two servings a week — grilled, baked, or in fish tacos.

Bonus: Quick Exercises to Help Your Veins

Food helps—but so does movement! Try these two simple moves daily:

  • Heel Pumps: While sitting or standing, lift your heels and then your toes — 20 reps boosts circulation fast.
  • Leg Lifts: Lie down and raise each leg for 10 seconds, 10 reps per leg.
  • Walks around the block – A morning or evening stroll can do wonders for leg circulation and overall health.

Summary

Swollen veins can cramp your comfort, but nature’s got your back. By loading up on berries, greens, citrus, and omega-3-rich fish—and staying active — you can reduce inflammation, improve blood flow, and help your veins feel (and look) their best.

Remember: Your veins work hard — give them something good to work with!

Shared with You by Nutrition Breakthroughs:

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Customer reviews say it best:

“The longer I take Sleep Minerals II, the better I sleep.” S. T.
“Nothing has helped me more than Sleep Minerals II.” T.M.
“I can’t express the relief of getting a good night’s sleep.” S.D.

Sources:

  • Ghosh, D. & Scheepens, A. (2009). Nutrients – “Vascular benefits of berries”
  • Martinez, M.J. et al. (2014). Phytotherapy Research – Citrus flavonoids & vein health
  • Zhao, Y. et al. (2004). The Journal of Nutrition – Omega-3s and vascular function

Why Can’t You Sleep? Causes of Insomnia and Natural Solutions

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causes of insomniaStruggling to fall asleep or stay asleep? You’re not alone. Insomnia, or difficulty sleeping, affects millions of people worldwide.

While stress and screen time are common culprits, physical conditions can also play a major role in keeping you awake. The good news? There are natural solutions for many causes of insomnia..

  1. Low Magnesium Levels

Magnesium is a mineral that helps relax your muscles and calm your nervous system. If your body is low in magnesium, you may experience restless sleep, muscle cramps, or frequent waking.

Solution: Eat magnesium-rich foods like bananas, almonds, pumpkin seeds, and spinach. You can also try a natural supplement which provides absorbable magnesium and calcium to promote deep sleep.

  1. Blood Sugar Imbalances

Blood sugar refers to the amount of sugar in your bloodstream. When it spikes or drops too quickly, it can wake you up in the middle of the night.

Solution: Avoid sugary snacks before bed, and eat a balanced dinner with protein, healthy fats, and fiber (such as salmon, avocado, and vegetables). A small handful of nuts before bedtime can help stabilize blood sugar while you sleep.

  1. Hormonal Changes

Hormones are chemical messengers that regulate many body functions, including sleep. Women experiencing menopause or PMS (premenstrual syndrome) often have sleep troubles due to changing estrogen and progesterone levels.

Solution: Drinking chamomile, mint or lavender tea before bed can help relax the body. Magnesium also plays a role in balancing hormones and enhancing melatonin, so adding magnesium-rich foods or supplements can make a difference.

  1. Excess Caffeine or Stimulants

Caffeine, found in coffee, tea, soda, and chocolate, stays in your system for hours and can interfere with sleep. Energy drinks and some medications (like decongestants) can also act as stimulants, making it harder to wind down at night.

Solution: Try cutting off caffeine at least 6–8 hours before bedtime. Herbal teas like rooibos or peppermint can be great caffeine-free alternatives.

  1. Chronic Pain or Inflammation

Conditions like arthritis, fibromyalgia (tender points around the body), or back pain can make it uncomfortable to sleep. Inflammation (your body’s response to injury or stress) can also contribute to nighttime discomfort.

Solution: Anti-inflammatory foods like turmeric, ginger, and omega-3-rich fish can help. A warm bath with Epsom salts (which contain magnesium) can also relax muscles and ease pain before bedtime.

Final Thoughts

Understanding what’s keeping you up at night is the first step to solving it. By making small, natural changes — like improving your diet, managing stress, doing some regular, gentle exercise, and supporting your body’s natural rhythms — you can remedy the causes of insomnia and enjoy deep, restful sleep.

This natural health news is shared by Nutrition Breakthroughs, maker of the original, drug-free, calcium and magnesium-based sleep aid Sleep Minerals II.

Doctor P. P. of Houston, Texas says: “I had developed sleeping problems and took two different sleeping medications over the course of several weeks. When I discontinued them the insomnia came back even worse. I literally got about 20 hours of sleep in 6 weeks time. Sleep Minerals II was just what I needed. I’ve been taking it for a couple weeks and getting many hours of sleep a night. As a doctor I would definitely avoid prescribing sleeping drugs — I would recommend Sleep Minerals II.”

Heart Healthy Foods and Supplements vs Heart Conditions

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heart healthy foodsHeart conditions remain a major health concern worldwide, but the good news is that specific heart healthy foods and supplements can significantly improve cardiovascular health.

According to recent scientific research, these nutrients can support stronger heart function, lower cholesterol, reduce inflammation, and reduce the risk of heart disease.

Top Heart Healthy Foods

  1. Fatty Fish – Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help lower blood pressure and reduce inflammation. A study in the Journal of the American College of Cardiology (2017) found that omega-3 intake is associated with a lower risk of coronary heart disease.
  2. Berries – Blueberries, strawberries, and raspberries contain antioxidants that improve blood vessel function. The American Journal of Clinical Nutrition (2013) found that regular berry consumption reduces the risk of heart attacks, particularly in women.
  3. Nuts – Almonds and walnuts provide heart-healthy fats, fiber, and magnesium. A study in the New England Journal of Medicine (2013) showed that people who ate nuts regularly had a 20% lower risk of heart disease.
  4. Leafy Greens – Spinach, kale, and Swiss chard are packed with nitrates (natural chemicals found in the body), which improve artery function and reduce blood pressure, according to a 2015 study in Hypertension.
  5. Olive Oil – Olive oil is rich in monounsaturated fats; natural fats found in nuts, avocado, olives, and oils.  Olive oil helps to lower the bad form of cholesterol. The PREDIMED Study (2018) confirmed that a Mediterranean diet rich in olive oil reduces heart disease risk.

Best Supplements for Heart Health

  1. Coenzyme Q10 (CoQ10) – This antioxidant improves energy production in heart cells. A 2014 study in Circulation: Heart Failure found that CoQ10 supplementation reduced heart failure mortality rates. Top food sources of CoQ10 include beef, chicken, pistachios, and fatty fish like salmon and tuna.
  2. Magnesium – Essential for regulating blood pressure and heart rhythm. A study in The American Journal of Clinical Nutrition (2016) linked higher magnesium intake to a lower risk of stroke and heart disease.
  3. Omega-3 Fish Oil – This is the supplement version of the omega-3 fatty acids found in fish.  These heart-healthy oils are shown in multiple studies, including JAMA Cardiology (2019), to lower excess fats in the blood and t reduce heart disease risk.
  4. Garlic Extract – Studies in the Journal of Nutrition (2016) found that garlic supplements can reduce blood pressure and cholesterol levels.

Reduce Heart Disease Risk with Natural Remedies

A healthy lifestyle that includes the best heart healthy foods can promote cardiovascular wellness and strengthen many other organs as well. Consuming nutrient-rich foods such as fatty fish, berries, nuts, and leafy greens provides essential vitamins and minerals that help regulate blood pressure, reduce inflammation, and support overall heart function.

In addition to a heart-friendly diet, regular physical activity strengthens the cardiovascular system. Mild exercises such as walking, swimming, cycling, and yoga stretching can improve heart function, lower blood pressure, and enhance overall endurance.

Studies have shown that even 30 minutes of moderate exercise most days of the week can significantly lower the risk of heart disease.  Here’s to your strong and healthy heart!

This natural health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based natural sleep aid, Sleep Minerals II.  Rich with magnesium, this supplement is a balanced way to strengthen the heart.

***** Tammy B. of Spotsylvania, Virginia says: “I have been using the Sleep Minerals II. and I do notice a difference. Specifically, my legs don’t seem to be restless anymore and my hip and knee joints don’t ache. I haven’t done anything else differently so I have to give all the credit to this product. I didn’t take the Sleep Minerals one night and the next few nights were extremely miserable for me as I worked to get back on schedule. I usually sleep well and the best part is…. I’m waking up refreshed.”

Science Shows Powerful Calcium Benefits: Heart, Sleep, More

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calcium benefitsCalcium benefits are numerous and far-reaching.  It is one of the most essential minerals for maintaining overall health, yet many people don’t get enough of it.

While most know that calcium is vital for strong bones, research has revealed that calcium benefits go far beyond that.

From supporting heart function to aiding in weight management, calcium is a true powerhouse nutrient. Let’s explore the many ways calcium enhances health, backed by science.

1. Strengthens Bones and Teeth

It’s no secret that calcium is vital for bone health. According to a study published in The Journal of Bone and Mineral Research, adequate calcium intake helps maintain bone density and reduces the risk of osteoporosis, a condition that weakens bones and increases fracture risk. Calcium also plays a key role in strengthening teeth, preventing decay and gum disease.

2. Supports Heart Health

Calcium helps regulate heart function by ensuring proper muscle contractions, including those of the heart. Research in The American Journal of Medicine found that people with sufficient calcium intake had a lower risk of high blood pressure and cardiovascular disease. It also helps blood vessels relax and contract properly, promoting healthy circulation.

3. Aids in Weight Management

Surprisingly, calcium can play a role in weight control. A study in Obesity Research found that individuals who consumed more calcium, especially from dairy sources, had lower body fat levels and found it easier to manage their weight. Calcium may help regulate fat storage and breakdown, making it an important part of a balanced diet.

4. Reduces the Risk of Colon Cancer

Research published in The Journal of the National Cancer Institute suggests that calcium may reduce the risk of colorectal cancer. It’s believed that calcium binds to harmful compounds in the intestines, preventing them from damaging colon cells and reducing cancer risk.

5. Supports Muscle Function and Nerve Health

Calcium is essential for muscle contraction and nerve communication. Without it, muscles may cramp, and nerve signals may become sluggish. According to The Journal of Physiology, calcium enables the transmission of signals between the brain and body, ensuring smooth muscle movements and reducing the risk of spasms.

6. Promotes Better Sleep and Reduces Insomnia

Calcium plays an important role in sleep regulation. A study in The European Neurology Journal found that calcium helps the brain use the amino acid tryptophan (a component of protein) to produce melatonin, the sleep-inducing hormone. Low calcium levels have been linked to sleep disturbances and insomnia. Consuming calcium-rich foods before bed may enhance sleep quality and duration.

Best Food Sources of Calcium

To get enough calcium, it’s best to consume a variety of calcium-rich foods. Here are the top sources:

Dairy Sources:

  • Milk
  • Yogurt
  • Cheese

Non-Dairy Sources:

  • Leafy greens (kale, bok choy, collard greens)
  • Almonds
  • Sardines (with bones)
  • Chia seeds
  • Sesame seeds
  • Figs

Calcium Benefits for Good Sleep

This natural health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II.

***** Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a long time. Surprisingly, I received the Sleep Minerals II and began taking it and found this thing really works. In the past if I ever got a good night’s sleep I’d say ‘I slept like a baby’, but that’s the wrong comparison. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”

Summary

Getting enough calcium is essential for a strong, healthy body. Whether through dairy or plant-based sources, adding more calcium-rich foods and supplements to your diet can improve bone health, heart function, weight management, and even reduce disease risks. It can also enhance sleep quality and quantity and help remedy insomnia. So, start making calcium a priority today – your body will thank you!

Find out more info on the effective natural sleep aid Sleep Minerals II.

FDA Warns of Sleep Drug Risks, Demand Grows for Natural Sleep Aids

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natural sleep aidsThe FDA has recently heightened its warnings and restrictions for several sleep medications, citing side effects and addiction risks.

These include dependency, cognitive and memory impairments, daytime fatigue, nausea, dizziness, sleepwalking, driving while asleep, and increased risk of falls and accidents.

In an FDA article of March 6, 2024, the agency says that these complex sleep-related behaviors have also been linked to fatalities. Incidents of these behaviors are more prevalent with Lunesta, Sonata and Ambien, when compared to other sleeping medications.

This news has sparked higher interest and a greater demand for safer, more natural sleep aids such as calcium, magnesium, vitamin D, zinc, B vitamins, and others that have been proven effective.

According to HealthDirect, one significant risk associated with sleep drugs is the potential for developing a dependency. This can lead to reduced effectiveness over time and the necessity to take larger amounts. This increases the risk of side effects, and a person may feel unwell or face increased insomnia when attempting to discontinue their use. Note that any reduction in dose or discontinuation should be done in coordination with one’s prescribing doctor.

In hopeful contrast to this, recent studies point to the sleep-enhancing benefits of essential minerals and vitamins. These nutrients work naturally with the body, providing calming and restorative effects without the risks associated with pharmaceutical options. Several of them have additional benefits such as strengthening bones and teeth, boosting immunity, calming restless legs, relieving muscle cramps, and calming menopause symptoms.

Natural Sleep Aids for Better Sleep

  1. Calcium Calm: Known as a relaxation mineral, calcium aids the brain in converting the amino acid tryptophan into melatonin, the hormone responsible for sleep regulation. Research in the journal “Nutrients” has found that individuals with calcium deficiencies experience sleep disruptions more often than those with adequate levels.
  2. Magnesium for Sleep: This mineral supports muscle relaxation and reduces stress by regulating GABA, a natural chemical in the brain critical for restful sleep. The Journal of Research in Medical Sciences found that supplementing with magnesium remedies insomnia in older adults.  The researchers commented that these results and benefits can also be expanded to the general population.
  3. Vitamin D: Adequate vitamin D levels are linked to improved sleep duration and quality. The results of a clinical trial of vitamin D supplementation was published in a recent issue of the journal “Medical Hypothesis.” Over a 2 year period, a consistent level of vitamin D was maintained in the blood of 1,500 people. This produced normal sleep in most of the participants.
  4. Zinc: Research published in the International Journal of Molecular Sciences demonstrated that zinc can help individuals fall asleep faster, stay asleep longer, and wake up feeling refreshed.  Zinc is a vital mineral for sleep regulation and it is also the most important mineral for immune function.

Minerals and Vitamins: A Safer Path to Restful Sleep

Unlike sleep medications, minerals and vitamins offer sustainable, natural support without harmful side effects. Combinations of these nutrients in supplements work synergistically to relax muscles, calm the mind, and regulate the body’s sleep-wake cycle. For people seeking alternatives to sleep medications, supplements are an excellent choice, with proven effectiveness.

The popular natural sleep aid Sleep Minerals II from Nutrition Breakthroughs combines zinc, calcium, vitamin D and magnesium for sleep, to create an effective natural remedy for sleeplessness and insomnia. The blend of these essential minerals in a unique softgel form, work together to promote relaxation and improve sleep quality and quantity. The softgel is absorbed more rapidly and completely than tablets, capsules or gummies.

***** L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals II before bed and I can sleep through the night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is this helps alleviate my chronic fatigue and aches and pains.”

***** Doctor P. P. of Houston, Texas says: “I had developed sleeping problems and took two different sleeping medications over the course of several weeks. When I discontinued them the insomnia came back even worse. I literally got about 20 hours of sleep in 6 weeks time. Sleep Minerals II was just what I needed. I’ve been taking it for a couple weeks and getting many hours of sleep a night. As a doctor I would definitely avoid prescribing sleeping drugs — I would recommend Sleep Minerals II.”

For more information, visit the Sleep Minerals II page. sleep minerals ii

Healthy Carbs for Better Sleep: The Latest Research

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better sleepBetter sleep is something that millions of people with insomnia are looking for.

Per the American Academy of Sleep Medicine survey results, about 1 in 8 people, or 12% of Americans said they have been diagnosed with chronic insomnia.

What if one of the the keys to restful slumber could be related to what you put on your plate? Recent studies reveal that certain healthy carbohydrates can work wonders for improving sleep quality, helping you fall asleep faster and wake up less often. Here’s a breakdown of the top sleep-friendly carbs and how they benefit your body.

Sweet Potatoes: A Sleep Superfood

Sweet potatoes are not only delicious but also packed with sleep-promoting nutrients. High in potassium and magnesium, they help relax your muscles and reduce nighttime cramping.  A 2022 study in the *Journal of Clinical Sleep Medicine* highlighted that potassium-rich diets can reduce nighttime disruptions, making sweet potatoes an excellent choice for dinner.

Oats: The Comfort Carb

A bowl of oatmeal isn’t just a comforting snack; it’s a scientifically proven sleep booster. Oats are high in melatonin, a hormone that regulates sleep cycles, and they’re also a great source of calcium, which helps the brain use the amino acid tryptophan to produce melatonin. Plus, oats contain slow-digesting fiber that keeps blood sugar stable, preventing nighttime awakenings. According to a study in *Nutrients*, calcium is a vital nutrient for improving deep sleep.

Bananas: Nature’s Nightcap

Bananas are a natural sleep aid, loaded with magnesium, potassium, and vitamin C, which supports healthy nerves and reduces stress. They also contain tryptophan, an amino acid that promotes relaxation. Regarding the magnesium contained in bananas, an analysis of several different studies explored the impact of magnesium supplementation on sleep quality. The findings revealed that magnesium not only improves overall sleep quality but also enhances sleep duration.

Brown Rice: For Slow and Steady Rest

Brown rice is a fantastic option for those who wake up frequently during the night.  This whole grain provides steady energy and contains GABA, a natural brain chemical known for its calming effects on the nervous system. The Healthline website shared a study showing improved sleep from GABA supplementation. Brown rice is also a good source of the mineral manganese, which promotes strong, dense bones when combined with calcium and vitamin D.

According to the National Council on Aging, brown rice contains many of the B vitamins including B1, B3, B6, and B9. Vitamin B9, also known as folate, is a key player in helping the body produce serotonin and melatonin for a good night’s sleep

Quinoa: Iron for Strong Sleep

Quinoa is a complete protein and a top choice for vegetarians seeking sleep-friendly carbs. In addition to magnesium, quinoa is rich in iron, which supports healthy oxygen flow to the brain and reduces fatigue.  A 2023 study in *Advances in Nutrition* found that iron-rich diets can significantly reduce a form of insomnia known as restless leg syndrome.

A Recipe for Restful Nights

Incorporating these foods into your daily meals can pave the way for a relaxing night’s sleep. Whether it’s a sweet potato mash for dinner, a banana-oat smoothie before bed, or a quinoa salad for lunch, these healthy carbs will help you fall asleep better and wake up feeling refreshed.

Supplements for Better Sleep and Good Health

This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II (also containing vitamin D and zinc).

***** Suzanne G. of Tucson, Arizona says: “I am now taking the Sleep Minerals II capsules each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I also find my brain less foggy from lack of sleep. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”

Fun Nutrition News and Facts You’d Never Guess – Issue 5

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nutrition newsGreetings to you,

Welcome to the fifth issue of “Fun Nutrition News and Facts You’d Never Guess!”  Get ready to be intrigued and inspired by some fascinating and little-known tidbits about the food we eat.  Did you know that ….

Oats Can Lower Cholesterol

Oats contain a type of soluble fiber called beta-glucan, which has been proven to  lower cholesterol, control blood-sugar levels, and provide lasting energy throughout the day.  They are a good source of vitamins B and E, as well as the minerals magnesium, zinc and manganese. Eating a bowl of oatmeal for breakfast (rolled oats or steel-cut are best) can help keep your heart healthy.

Reference: Whitehead, A., et al. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413-1421.

Pineapples Take Two Years to Grow and are Worth It

Patience is a virtue, especially when it comes to pineapples. These tropical fruits take up to two years to reach maturity. Once ready, pineapples are a fantastic source of vitamin C and bromelain, an enzyme that helps with good digestion and reduced inflammation.

The vitamin C in pineapple supports the immune system and helps build collagen in the body.  Collagen is the main structural protein in the body, providing strength to skin, muscles, bones and connective tissues.

Reference: Paull, R. E., & Chen, N. J. (2003). Postharvest physiology, handling and storage of pineapple. Tropical Agriculture, 80(2), 82-97.

Pumpkin Seeds Are a Natural Mood Booster

Pumpkin seeds are rich in tryptophan, an amino acid that is a precursor to serotonin, the “feel-good” natural brain chemical. Consuming pumpkin seeds can help improve your mood and promote a sense of well-being. These seeds also improve heart health and bladder health and are high in magnesium, vitamin e, zinc and selenium.

Reference: Pumpkin seeds may boost brain health in 4 crucial ways by Sarah Sloat https://www.inverse.com/mind-body/pumpkin-seeds Updated: Feb. 20, 2024

Fun and Health Go Hand-in-Hand

Isn’t nutrition fascinating?  Each week, Nutrition Breakthroughs will bring you inspiring and surprising nutrition news and facts to help you on your journey to healthier eating. Stay tuned!

This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy.

Macular Degeneration of the Eyes: Science Shows Natural Remedies

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macular degenerationWhat is Macular Degeneration?

Macular degeneration is a common eye condition, especially among people over the age of 50, that can lead to blurry vision, difficulty reading or driving, and recognizing people or the details of things..

The macula is the middle, center part of the retina. The retina is the nerve tissue at the back of the eye that is sensitive to light and that receives and sends images to the brain.

The good news is that there are some natural remedies that can help slow its progression and even support healing.  By making small but impactful changes to your diet, supplements, lifestyle, and daily habits, you can protect your eyes and improve your vision.

Proven Natural Remedies

  1. Antioxidants: Antioxidants are natural substances that can prevent or delay certain types of cell damage that comes from oxygen interactions. These are nutrients like vitamins C, E and A that help fight oxidative stress, which is a key factor in macular degeneration. Studies show that vitamin C (found in citrus fruits and colored bell peppers) and vitamin E (from nuts and seeds) can slow the progression of the disease (Archives of Ophthalmology, 2001). Antioxidants work by protecting retinal cells from damage, helping maintain healthy vision for longer.
  2. Lutein and Zeaxanthin: Found in leafy greens like spinach, kale, other leafy greens, carrots, eggs, broccoli and peas. These are known as carotenoids, pigments in plants which produce the bright yellow, red, and orange colors in vegetables. These pigments are known to accumulate in the macula and protect against harmful light rays. According to research, individuals who consume high levels of lutein and zeaxanthin can reduce their risk of advanced macular degeneration by up to 25% (The American Journal of Clinical Nutrition, 2013).
  3. Omega-3 Fatty Acids: Omega-3s, especially from fish oil, salmon and sardines, are essential for eye health. Studies suggest that these healthy fats reduce inflammation and may lower the risk of macular degeneration (Investigative Ophthalmology & Visual Science, 2011).Another study was done with people over the age of 49.  Of the 3,000 participants, those who ate more fish were less likely to have macular degeneration.  Another source reported that eating fish once a week can cut the risk of having it in half.
    4. Zinc: This mineral, found in foods like oysters, fish, meat, pumpkin seeds and nuts, plays an important role in transporting vitamin A from the liver to the retina, aiding in increased protection for the eyes. A study published in a Journal of Ophthalmology (the study of eye disorders) found that a supplement with zinc, vitamin C, vitamin E and beta-carotene reduced the risk of macular degeneration and also slowed down its progression.

Healing Foods for Macular Degeneration

Carrots: Are rich in beta-carotene, which the body converts into vitamin A.  Carrots support retinal health and vision.

Sweet Potatoes: Another excellent source of beta-carotene, providing necessary nutrients to protect against macular degeneration.

Blueberries: Packed with antioxidants and vitamins C and K, blueberries help fight oxidative stress in the eyes. A cousin of blueberries called bilberry has also shown benefits for eye health.

Eye Exercises and Lifestyle Actions

Eye Exercises: This includes looking away from close-up work or computer work at regular intervals and focusing on a distant object, and practicing “palming” (gently covering the eyes with your palms to relax them).  These can help reduce eye strain and improve overall eye health.

Lifestyle Tips: Quitting smoking, wearing sunglasses to protect from the sun’s rays, eating leafy greens, orange-colored vegetables and blueberries, and managing chronic conditions like hypertension and diabetes, are essential in reducing the risk of macular degeneration.

By incorporating these natural remedies and lifestyle habits, you can effectively prevent or manage macular degeneration and protect your vision for the future.

This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II (also containing vitamin D and zinc).

***** Chris M. of the United Kingdom says: “I take one softgel of Sleep Minerals II before bed every night and within 20 minutes I am asleep. The difference in the quality of my sleep and the ease with which I get to sleep using this product is monumental. I have stopped obsessing about sleep or dreading bedtime – I just take a softgel and drift off. If I stop taking them, within a week my sleep starts to lighten in quality, the amount of my sleep diminishes, and my old insomniac patterns reappear.”